I Crashed The Web

It’s week 3ish of my return to running from my hip adductor injury, and I’m pleased to share that I’m feeling pretty good. I still don’t feel 100%, but I’m feeling so grateful to be back at running!

We had some snow this week (ugh!) but on Sunday when it was snowy and a little slippery, I definitely had a change in attitude about running in the weather. I told myself, “I’m so lucky I can run in this!” Instead of “Ugh, I have to run in this” and immediately felt different. A few weeks ago, it would’ve been a different mentality for me.

So here’s how my runs went this week – and also some ways that I’m healing myself. Here’s what I’ve been doing to get back into running (hopefully) injury free:

1. Not running every day: I did a running stream in 2020 that went on for more than a year, and since then, I haven’t taken off many days. I tend to run 6-7 days/week, taking off 1-2 days/month, if that. And that, I think, is part of what caused my downfall. I’m now forcing myself NOT to run daily. It’s hard for me to get over the mental aspect of not running daily, but I know that it is important for me to take days off so that I don’t reinjure myself.

2. Stretching: I also am notorious about not stretching. Now? I’m religiously doing simple hip exercises every day. They’re boring – mostly leg lifts and clamshells, but I truly believe they are making me stronger and less injury prone.

3. Using my massage gun: I was gifted with the Bob and Brad C2 Pro Massage Gun, and using this, I’m able to focus on any sore areas or places that I am not as good about stretching or foam rolling. And you’re able to use it as a hot OR cold massager, which I LOVE – the heat feels great on my lower back and I imagine in the summer I’d appreciate the cold more. The Bob & Brad team also sent some tips for how to use the massage gun and incorporate it into my running routine.

• Pre-Run Warm-up: Use the massage gun on low to medium speed for a few minutes on major muscle groups. This helps increase blood flow, warm up muscles, and improve flexibility, reducing the risk of injury.
• Post-Run Recovery: After a run, focus on areas of tension or fatigue with the deep muscle treatment feature. This aids in reducing muscle soreness and promoting faster recovery.

Note – if you want to try out this massage gun for yourself, I have 10% OFF discount code: PRC2PRO10. I don’t believe I get anything from this code, but you get 10% off. Thanks to Bob and Brad for the great deal!

Thanks to these tips, I’m getting back out there. We’ll see how it goes as my runs get longer and I maybe try to incorporate some speed training, but I’m pleased with my progress so far.

Sunday: 5.25 snowy miles run outside and leg stretching — I woke up to it snowing and about an inch on the ground, which was expected in the forecast, but I still didn’t want to run in it. But as I was getting ready, I told my husband that I was feeling so happy that I was able to run. It was slippery on most streets I usually run on so I found a few streets that had a less snow on it, and I ran on them quite a few times. I texted my husband at 2 miles in, saying I may just go home and run on the treadmill, but I stuck it out and was glad I did.

Monday: 20 minutes cycling, 20 minutes on the rower, longer core workout and 3 miles walking and leg stretches – I woke up to 20 degrees and still snow on the ground, and had planned to stay in anyway.  I got in some time on the rowing machine for the first time in a while, then the bike. I also got in a long walk at lunch – it was nearly in the 50s and the snow was melting and we had blue skies!

Tuesday: 7.04 mile run and 2.5 miles walking — I am using the term “run” loosely here — I woke up Monday with a slight head cold and by Monday night could not breathe through my nose. At all! I can’t remember the last time I felt this congested. So, I barely slept Monday night – I woke up over and over again, until I finally just called it and got out of bed. I had some extra time so I decided to try to fit in my long run – but quickly realized 1.5 miles in that I’d have to walk – not for pain in my leg (thankfully), but because it was hard to breathe and I was tired! Nevertheless, I walked/ran the 7 miles and was able to cross a long run off my list for the week. I later got in a 1.5 mi walk with GM to catch the sunrise. He wanted to go longer, but I was too tired!  I did get out in the 60 degree sunshine for a short walk at lunchtime.

Wednesday: 4 miles running outside, core work, leg exercises, some arms and 20 minute bike ride, then ~1.8 mile walk at lunch – It was a gorgeous morning so I was able to wear shorts on my run! I didn’t get in a walk with GM because I had an early day, but we did run around the block before my first meeting. I love how much he loves to be outside and be active – but it’s tiring!

Thursday: 5 miles running and .75 mi walk —  I snoozed too much again (Thursday pattern!) and only had time for a run. I didn’t get in my usual core work, and only got in less than a mile walk.

Friday: 4.03 mile run outside — I slept a little late, so I didn’t get in a full workout, but was glad to get in four drizzly miles. It was foggy and rainy, but it was

Saturday: Day off! We decided to take an impromptu road trip, so I got in a few miles walking around Pittsburgh and some hotel pool time, but that was it!

Questions for you:

1. How have you recovered from an injury?
2. Do you take days off? I’m trying to embrace them now!

I am linking up with Deborah and Kim for the Weekly Run Down.